The net is full of well-intentioned articles on the habits of healthy people. They range from 30 minutes of daily exercise to meal prepping. While these are great habits, they’re not realistic for everyone. So, I put together 5 habits that are as easy as brushing your teeth. They may seem simple, but simple works. Do them consistently and you’ll be surprised by the results.
1. Use f.lux
We all have built-in ‘clocks’ in our brains that regulate daily behaviours like sleep, mental alertness, hunger, and much more. These clocks are known as circadian rhythms. Exposure to light is one of the main cues for our circadian rhythms.
The sun emits blue light, which is good during the day. But we don’t want to be exposed to it at night. Electronic devices like computers and phones emit blue light. When we use these close to bedtime, they throw our circadian rhythms out of whack, which leads to poor sleep.
There’s an easy fix. You can install f.lux—it’s software that changes the colour of your computer’s display based on the time of day in your location. During the day, it’s bright like sunlight. At night, it filters out blue light.
The best thing about f.lux is that you set it up once then forget it (it’s free). You can also search for blue light filter apps for Android or iOS so you’ve got them on your phone. If you want to block out all sources of blue light, wear these cool glasses a few hours before bed.
2. Eat Fatty Fish Twice per Week or Take Fish Oil
Our bodies can make most of the fatty acids we need for optimum health. But we can’t synthesize omega-3 fatty acids. Omega-3s need to come from diet.
Eating fatty fish (e.g., wild-caught salmon, herring, white fish, sardines, and anchovies) is the best way to get omega-3s. Aim for 340 to 450 g of cold-water fatty fish or shellfish each week. If you don’t like fish, take a fish oil supplement.
3. Eat Slowly
We’re all busy. We rush to make deadlines and fit everything in during the day. Because of our constant rush, we tend to eat fast and mindlessly.
It takes about 20 minutes from the time we start eating for our brain to tell us we’re full. So, if you scoff your food down quickly, you don’t give yourself time to get the signal.
4. Take Regular Breaks From the Computer
Our bodies are designed to move. Sitting on your ass all day has been shown to increase the risk of developing a whole host of health problems from obesity to cardiovascular disease. Simply switching to a sit-stand workstation isn’t enough. You need to make it your job to keep moving throughout the day.
Set an app on your computer to remind you to take breaks every 20-30 minutes. Get up and stretch. Change positions. Do the funky chicken. Move. Make sure you also look away from the screen for at least 20 seconds.
5. Drink More Water
Yes, you’ve heard this before. But that’s because it really is important. Up to 60% of your body is water. Every cell, tissue, and organ in your body needs water to function properly. If you’re dehydrated, you can’t maintain your temperature, remove waste, and lubricate your joints.
How much should you drink? There’s a lot of different advice with ranges from 2-4 litres (depending on sex, bodyweight, and age). But I don’t believe in one uniform number for everyone. Instead, make water your main drink throughout the day. Keep a drink bottle on hand. Drink when you feel thirsty. Eat lots of vegetables (you get water from food). And if your pee is bright yellow, you’ll know you didn’t drink enough.
Don’t just consume information. If you’ve read this far, I’m assuming you find this post useful. You’ve now got two choices: 1) close the screen and think ‘that’s nice’ and move on with your day. Or 2) pick one habit and add it to your routine. Start with something simple like installing f.lux. And as Nike says, just do it! Decision creates action. Action creates results.
I Need Your Help
I’ve also got a huge favour to ask of you. No, I don’t want your money. But will happily accept it! I’m trying to get this blog off the ground and I can’t do it without your help. Simply sharing this post on social media (you’re so close to the share buttons—look down below) or emailing it to a friend makes a HUGE difference in my life. In return, I promise we can be best mates and you can reach out anytime. Seriously. If you need help with any health, fitness, or Jedi Knight goals you can contact me here.
You can also share some love by adding a comment below. Let me know which healthy habits you find easy to do every day.
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